WOD – TUESDAY, JANUARY 8TH 2019
ALL PROGRAMMING WILL BE POSTED ON THE INVICTUS BOSTON SUGAR WOD APP. IF YOU HAVE ANY TROUBLE DOWNLOADING THE APP PLEASE LET US KNOW.
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WOD – MONDAY, JANUARY 7TH 2018
ALL PROGRAMMING WILL BE POSTED ON THE INVICTUS BOSTON SUGAR WOD APP. IF YOU HAVE ANY TROUBLE DOWNLOADING THE APP PLEASE LET US KNOW.
WOD – SUNDAY, JANUARY 6TH 2018
WOD Annie 50-40-30-20-10 Reps for time of: Double Unders Sit Ups * Scale up for this workout is to replace the Sit Ups with V-Ups
WOD – SATURDAY, JANUARY 5TH 2018
PARTNER WOD In teams of two, Complete 20 rounds for time: 200m run 10 Single Arm DB Clean & Jerk (50/35) 15/12 Calorie Bike * Partner 1 completes the 200 meter run, then Partner 2 completes the 15 DB Clean & Jerks, and then Partner 1 finishes the round with the Calorie Bike. Partners continue …
WOD – FRIDAY, JANUARY 4TH 2018
STRENGTH Four Sets High Hang Power Clean x 5 reps (building) Rest 2 minutes between sets WOD For Time: 9-15-21 Pull Ups/Difficult Jumping Pull Ups 21-15-9 Lateral Over the Bar Burpees
WOD – THURSDAY, JANUARY 3RD 2018
STRENGTH A1. KB Swings x 12 (working on proper hip hinge technique) *rest 1 min between sets A2. Back Squat x 12 @ bodyweight or more Rest 30 seconds between sets WOD Every minute on the minute for 12 minutes, complete the following work: Minute 1: 15 Push Press (95/75) Minute 2: 30 Second Wall …
WOD – WEDNESDAY, JANUARY 2ND 2019
STRENGTH Three sets Single Arm Front Rack KB Step Ups x 12 reps (35/18lbs with a 20 inch box) Rest 30 seconds between sets WOD Complete the following 30 minute AMRAP; 12 Horizontal Ring Rows 15 Burpees 12 Single Arm L-Seated Strict Press (12 per arm @ 26/18 KB’s) 50 Double Unders * Scale up for …
WOD – TUESDAY, JANUARY 1ST 2019
HAPPY NEW YEAR
WOD – MONDAY, DECEMBER 31ST 2018
STRENGTH A1. Two sets Russian KB Swings x 12 reps *rest 1 minute between sets A2. Three sets Deadlift x12 @ bodyweight *Rest 30 seconds between sets WOD Five rounds for times; 400 meter run Max unbroken pull ups (up to 20 reps per round) Rest 1 minute between sets
WOD – SUNDAY, DECEMBER 30TH 2018
PARTNER WOD In teams of two, complete the following work: In 4 minutes complete as many burpee box jump overs as possible Rest 2 minutes, and then complete the following 18 minute AMRAP 20 Power cleans 185/125 40/32 Calorie row 80 Double unders *Score is number of burpee box jump overs and number of rounds …
